WELLNESS AROUND TRADITIONAL COMMUNITY HEALTH (WATCH)
FAMILY HEALTH NIGHT
Welcome to the Wellness Around Traditional Community Health (WATCH) Family Health Night. These are three nights in the semester which are coordinated with established ECE parent teacher nights. Each night is designed to promote the NIH’s Eat, Play, Grow curriculum. One night is dedicated to a specific theme which can be physical activity, nutrition, or a food demonstration. Tonight’s theme is:
CHEF DEMONSTRATION
The duration of each night depends on the established agenda and can vary due to planned activities and housekeeping. The activities provided serve as a unique interactive experience to include parents and teachers in the child’s health and encourage healthcare providers to attend the family nights as well. On the chef demonstration night, an indigenous chef is invited to prepare a meal for families to sample a healthy recipe. It gives staff time to show parents what the kids are learning at school. This will give families a better representation of what children learn at school and continue learning within the home.
WELLNESS AROUND TRADITIONAL COMMUNITY HEALTH (WATCH) FAMILY HEALTH NIGHT: CHEF DEMONSTRATION
SUPPLY CHECKLIST LESSON PLAN
Flow sheet PowerPoint Presentation PARENT PACKET
Parent Toolkit Family Health Handout
MyPlate
CHEF DEMONSTRATION - FAMILY MEAL
parent toolkit
STAFF
ALEXIS HAMILTON DENNY MEDICINEBIRD
about watch
A program collaboration of Southern Plains Tribal Health Board (SPTHB), Oklahoma Tribal Epidemiology Center (OKTEC), and University of Oklahoma Health Science Center (OUHSC). WATCH is funded by Centers for Disease Control and Prevention (CDC) Tribal Epidemiology Center Public Health Infrastructure (TECHPHI) grant.
our Goal With each tribal partnership we hope to develop and evaluate a culturally relevant, multi-stakeholder intervention including tribal early care and education programs and clinics to: Create healthy spaces for young children to learn and grow Increase communication and relationships with Parents, Preschools, and Providers (3Ps) Reduce BMI of preschool children Increase healthy behaviors of families
watch parents
PARENTS OF WATCH STUDENTS YOU ARE AN ESSENTI AL COMPONENT I N OUR EFFORT TO ENHANCE THE HEAL TH OF OUR WATCH KI DS. Why Eat Pl ay Gr ow? Eat Pl ay Gr ow i s a heal t h cur r i cul um cr eat ed by Nat i onal I ns t i t ut es of Heal t h ( NI H) and Chi l dr en' s Mus eum of Manhat t an ( CMOM) . Compos ed of l es s ons t hat encour age i nt er act i v e and cr eat i v e mov ement act i v i t i es f or par ent s and chi l dr en age 2- 5 t o make heal t hy nut r i t i on and phy s i cal act i v i t y choi ces .
TONIGHT WE WILL USE THE EAT PLAY GROW LESSON "FAMILY MEAL" TO LEARN THE IMPORTANCE OF EATING AS A FAMILY AND PREPARING FOOD TOGETHER. YOU WILL RECEIVE: HANDOUTS FOCUSING ON HOW TO SAVE MONEY IN THE STORE, MAKING SCHOOL LUNCHES AND MEAL PLANNING. KIDS WILL GET THE CHANCE TO PARTICIPATE IN PREPARING FOOD AND TRYING WHAT THEY MADE.
in your toolkit tonight PARENT TIPS
HEALTHY FOOD IDEAS
LESSON TAKEAWAY
TIPS TO INCLUDE MORE FRUIT AND VEGETABLES IN A DAILY DIET, HOW TO SAVE MONEY WHILE SHOPPING, AND TIPS FOR MAKING LUNCHES FOR SCHOOL
HEALTHY SUBSTITUTIONS FOR DRINKS, BREAKFAST, AND COOKING HEALTHIER.
SUMMARY FROM EAT PLAY GROW "FAMILY MEAL" LESSON
FROM TONIGHT'S "FAMILY MEAL" LESSON Family Health Handout included in tonight's WATCH materials Social settings, especially family settings, have a powerful influence on child’s behaviors and habits. Some of the benefits of eating family meals: 1. Family meals influence children's eating habits 2. Families bond during meal time 3. Parents model good eating habits 4. Children spend less time in front of television 5. Children practice social and conversation skills
Money Saving Tip
Suprising Fact! Family activities influence a child’s school success more than parents' income or education.
Buy fruits and vegetables that are in season, and remember frozen or canned fruits and vegetables are healthy options, too! Planning meals, creating shopping lists, and clipping coupons can save money and time!
Can you think of ways you are going to add vegetables to your meals to help benefit your whole family?
HTTPS://WWW.EATPLAYGROW.ORG/LESSONS/?L=19
At-Home Strategies Have all family members contribute to the meal so that responsibilities are shared. Introduce children to new healthy foods and act as a role model for healthy eating. For conversation, share "best" and "worst" moments of the day. Make eating together a routine and make it a family commitment. Planning meals and using a shopping list helps save money and time!
NOTES
Health Tip
FAMILY MEAL HEALTH NIGHT
FOR
A
CRUNCHY
CARROTS
OR
SNACK, CELERY
HAVE
BABY
STICKS
CHALLENGE:
Have two family-style meals together this week. Next week, I will
FACT OF THE MONTH
Children are more likely to try new foods when they are eating with their family.
Timeline Family Health Handout
Family Meal
Early Childhood Health Lesson
Benefits of Family Meals: 1. Family meals influence children’s eating habits.
4. Children spend less time in front of television.
2. Families bond during meal time.
5. Children practice social and conversational skills.
3. Parents model good eating habits.
Farmers Market or Green Cart Shopping List Make a healthy salad to go with your family meal. Save money by visiting your local market or farmer’s market and pick up some carrots, cucumbers, and tomatoes.
Family Goal
Goal: Have two family-style meals together this week. Family-style meals include dividing the responsibilities between shopping, cooking, setting the table, and clearing and washing the dishes. First Meal Second Meal Shopping______________________________________________________________________________________________ Cooking_______________________________________________________________________________________________ Table Setting__________________________________________________________________________________________ Table Clearing_________________________________________________________________________________________ Washing Dishes________________________________________________________________________________________
Fact of the Week Children are more likely to try new foods
when they are eating with their family.
Saving Money Tips
Surprising Fact
Strategy
Buy fruits and vegetables that are in season, and remember frozen or canned fruits and vegetables are healthy options, too! Planning meals, creating shopping lists, and clipping coupons can save money and time!
Family activities influence a child’s school success more than parents' income or education.
Introduce children to new healthy foods and act as a role model for healthy eating. Use the MyPlate concept to talk to your kids about the dietary messages. Link to: www.choosemyplate.gov/
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At-Home Tools Dinner Books The Berenstain Bears Forget Their Manners by Stan Berenstain and Jan Berenstain Don’t Let the Peas Touch by Deborah Blumenthal Gregory, the Terrible Eater by Mitchell Sharmat
New Meal Words to Use 1. Family 2. Sharing 3. Teamwork 4. Responsibility 5. Conversation
Did you know… Young children can develop a sense of pride and responsibility as they contribute to the family meal preparations.
Dinner Recipes Healthy meals do not have to cost a lot of money. Try these healthy, budget-friendly dinner recipes with your family.
Fun Activities Where Do I Sit at the Table?
Mini Pizzas
Children can create name or picture cards for each family member and then assign seats at the dinner table. This will allow them to be creative while also learning their letters, shapes, and colors
Using whole wheat pita bread, spread low-fat mozzarella cheese, then add fresh peppers, onions, or even pineapple. Bake in oven until cheese is melted.
Shopping Lists
Chef Salad
Give children the responsibility of helping you choose the fruits and vegetables for the week. Help them practice counting skills and color recognition!
Start with fresh lettuce. Have children tear leaves, then sort and toss tomatoes, sweet peppers, carrots, hard-boiled eggs, ham, cheese, cucumbers, and celery. Serve dressing made of 1/2 cup olive oil, 1/2 cup balsamic vinegar, and teaspoon of honey.
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parent tips Weekly Meal Planner Use the ideas below to help plan healthier meals for your family. Cereal with fruit 1 cup whole grain cold cereal or ½ cup unsweetened oatmeal ½ cup fat-free or low-fat milk ½ cup fresh or frozen fruit such as blueberries, strawberries, or bananas
Breakfast Ideas
Continental breakfast 2 slices whole grain toast with 2 tablespoons sugar-free jam or peanut butter 1 cup fat-free or low-fat yogurt ½ cup 100% juice, like orange, apple, or grapefruit Eggs-n-toast 2 eggs, cooked with cooking spray 2 slices whole grain toast with sugar-free jelly ½ cup sliced strawberries Breakfast burrito Whole wheat tortilla with melted low-fat cheese 2 scrambled eggs (cooked with cooking spray) or ½ cup egg substitute ½ cup spinach ¼ cup salsa
Lunch Ideas
Salad and sandwich 1 cup garden salad with 1 tablespoon fat-free or low-fat dressing ½ turkey sandwich on whole grain bread with lettuce, tomato, and mustard Soup and sandwich 1 cup low-sodium broth or tomato-based soup ½ lean roast beef sandwich on whole grain bread with lettuce, tomato, and mustard Pizza and salad 1 slice cheese or vegetable pizza made with low-fat cheese and whole wheat bread Small garden salad with and 2 tablespoons of fat-free or low-fat dressing
Dinner Ideas
Honey mustard chicken 3 ounces grilled honey mustard chicken ½ cup roasted asparagus 1 cup wild rice Baked fish 3 ounces baked fish with lemon dill dressing 1 cup whole wheat pasta 1 cup garden salad with 2 tablespoons of fat-free or low-fat dressing Pasta with veggies 1 cup whole wheat pasta with ½ cup tomato sauce ½ cup steamed broccoli 1 slice whole grain bread ½ cup pineapple slices
Remember to eat mostly GO foods and watch your portion sizes! To download a GO, SLOW, and WHOA Foods Chart, click on http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/gswtips.pdf
Use these ideas and your family’s favorite healthy meals to fill in this weekly meal planner. It will help you plan ahead, make grocery lists, and make sure your family is getting healthy meals. Download a new copy of this plannner each week from: http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip_planner.pdf
Day
Breakfast
Lunch
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
We Can! is a program from the National Institutes of Health that offers resources for parents, caregivers and communities to help children 8-13 years old stay at a healthy weight through eating right, increasing physical activity, and reducing screen time.
To learn more, go to http://wecan.nhlbi.nih.gov or call 1-866-35-WECAN. We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (DHHS).
Dinner
parent tips Getting Kids in the Kitchen Cooking with your kids is a good way to help them build healthy eating habits. Get them interested Most kids enjoy helping in the kitchen. While they help you cook, you can talk to them about healthy foods. Children like to eat food they make. This is a good way to get them to try new healthy foods.
Let them help You can show your kids how to help you prepare meals. Here are ways that young kids can help in the kitchen: 2-year-olds can: • Wipe tabletops • Wash fruits and vegetables • Tear lettuce or greens • Break cauliflower or broccoli into pieces • Carry ingredients from one place to another 3-year-olds can: • Knead and shape dough • Mix or pour ingredients • Shake liquids in a covered container to mix them • Apply soft spreads • Put things in the trash 4-year-olds can: • Peel oranges or hard-boiled eggs • Mash bananas or cooked beans with a fork • Cut parsley and green onions with kid-safe scissors • Set the table 5 to 6-year-olds can: • Measure ingredients • Use an egg beater
Be sure to have kids wash their hands before and after helping in the kitchen. Be patient with spills and mistakes. Remember that the goal is to help your kids learn about healthy eating.
Let them be creative Set out three or four healthy foods, and let your kids make a new snack or sandwich from them. Use foods your children can eat without choking. Start with: • A new kind of bread (whole grain or rye) • Whole grain crackers or graham crackers • Mini rice cakes or popcorn cakes • Small bagels • Small pieces of whole-wheat pita bread Spreads could include: • Fat-free or low-fat cream cheese or cheese spread • Fat-free or low-fat peanut butter • Bean dip • Jelly with no sugar added Toppings could include: • • • • •
Slices of apple or banana Raisins or other dried fruit Strawberries Slices of cucumber or squash Cherry tomatoes cut in small pieces
As you help your kids make the new snack or sandwich talk about why it is healthy. Point out each food group in the snack or sandwich. Explain that eating a mix of foods is good for you. Ask why the snack or sandwich tastes good. Is it sweet, juicy, chewy, or crunchy?
We Can! is a program from the National Institutes of Health that offers resources for parents, caregivers and communities to help children 8-13 years old stay at a healthy weight through eating right, increasing physical activity, and reducing screen time.
To learn more, go to http://wecan.nhlbi.nih.gov or call 1-866-35-WECAN. We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (DHHS).
Healthy eating is important at every life stage, with benefits that add up over time, bite by bite. Small changes matter. Make half your plate fruits and vegetables.
Focus on whole fruits.
Vary your veggies.
Limit
Choose foods and beverages with less added sugars, saturated fat, and sodium.
Move to low-fat or fat-free dairy milk or yogurt (or lactosefree dairy or fortified soy versions). Make half your grains whole grains.
Vary your protein routine.
Activity
Being active can help you prevent disease and manage your weight.
FNS-921 January 2022 USDA is an equal opportunity provider, employer, and lender.
Focus on whole fruits like fresh, frozen, canned, or dried. Buy fruits to have them available to add to your meal or eat as a snack. If you buy juice, select 100% fruit juice.
Eat a variety of vegetables and add them to mixed dishes like casseroles, sandwiches, and wraps.
Choose whole-grain versions of common foods such as bread, pasta, and tortillas. Not sure if it’s whole grain? Check the ingredients list for the words “whole” or “whole grain.”
Fresh, frozen, and canned count, too. Look for “reduced sodium” or “no-salt-added” on the label.
Eat a variety of protein foods such as beans, soy, seafood, lean meats, poultry, and unsalted nuts and seeds. Select seafood twice a week. Choose lean cuts of meat and ground beef that is at least 93% lean.
Choose low-fat (1%) or fat-free (skim) dairy. Get the same amount of calcium and other nutrients as whole milk, but with less saturated fat and calories. Lactose intolerant? Try lactose-free milk or a fortified soy beverage.
Daily Food Group Targets — Based on a 2,000 Calorie Plan Visit MyPlate.gov/MyPlatePlan for a personalized plan.
2 cups
2½ cups
6 ounces
5½ ounces
3 cups
1 cup counts as:
1 cup counts as:
1 ounce counts as:
1 ounce counts as:
1 cup counts as:
1 small apple 1 large banana 1 cup grapes 1 cup sliced mango ½ cup raisins 1 cup 100% fruit juice
2 cups raw spinach 1 cup cooked collard, kale, or turnip greens 1 small avocado 1 large sweet potato 1 cup cooked beans, peas, or lentils 1 cup cut cauliflower
1 slice of bread ½ cup cooked oatmeal 1 small tortilla ½ cup cooked brown rice ½ cup cooked couscous ½ cup cooked grits
1 ounce cooked lean chicken, pork, or beef 1 ounce tuna fish ¼ cup cooked beans, peas, or lentils 1 Tbsp peanut butter 2 Tbsp hummus 1 egg
1 cup dairy milk or yogurt 1 cup lactose-free dairy milk or yogurt 1 cup fortified soy milk or yogurt 11/2 ounces hard cheese 1 cup kefir
Choose foods and beverages with less added sugars, saturated fat, and sodium. Limit:
Don’t forget physical activity!
• Added sugars to <50 grams a day.
Being active can help you prevent disease and manage your weight.
• Saturated fat to <22 grams a day.
Kids > 60 min/day
• Sodium to <2,300 milligrams a day.
Adults > 150 min/week